Low levels of inflammation in the body are like a superhero who puts all its powers on healing what ails you, whether that’s a small cut or the common cold, and restoring health and balance to your body.
High levels of chronic (persistent) inflammation, on the other hand, are like a supervillain who puts all its powers on weakening your body and opening you up to the ravages of serious health conditions.
Unchecked, it can damage your heart, brain, and other organs, and make you susceptible to developing a major illness, from cancer and heart disease to Alzheimer’s and depression.
Unfortunately, it’s sometimes difficult to know whether you have hidden inflammation in your body because it often shows no signs. However, pay attention if you see these signs:
Causes of Chronic Inflammation
Many factors contribute to chronic inflammation in the body. It can occur in response to pathogens, irritants, allergens, pollution, injury, or illness. People who have chronic health conditions (heart disease, high blood pressure, obesity, arthritis, diabetes) often have increased levels of inflammation. Lifestyle choices can also increase inflammation; they include prolonged stress, poor sleep, excess body fat, lack of exercise, and eating a diet high in ultra-processed foods, and cigarette smoking.
Of all these factors, it’s lifestyle choices that we have the most control over — especially diet.
“The food we eat, and don’t eat, can soothe and even prevent inflammation,” said Susan Greeley, MS, RDN, Senior Vice President/National Director of Wellness Services for CCPHP.
How to Reduce Inflammation
To stay as healthy as possible, it’s important to keep inflammation low in the body. One of the easiest ways to lower inflammation is to eliminate foods that cause it. We’re talking about ultra-processed foods, here, and they’re pretty easy to recognize. Their labels include a long list of ingredients, some you can barely pronounce, with added sugars, salt, and/of processed oil featured prominently at the top of the list. Examples of these foods are:
According to research, ultra-processed foods make up more than half of the calories consumed in the U.S., and people who consume this food regularly exhibit markers that indicate high levels of inflammation in the body, which in turn increases the likelihood of their developing serious health conditions.
“The best way to fight inflammation is to adopt an overall healthy eating pattern, such as the Mediterranean diet,” Susan said.
This eating pattern, which is full of fruits, vegetables, fatty fish, whole grains, olive oil, and dairy in moderation, is associated with lower risks of cardiovascular disease, type 2 diabetes, and other diseases, including mental health conditions — for example, it’s said to reduce the risk for depression by 33%.
The foods at the heart of the Mediterranean diet are abundant in anti-inflammatory properties. Here are but a few:
How You Know It’s Working
Although it might take a couple of months to start reaping the full benefits of an anti-inflammatory eating pattern, it could happen sooner. You’ll know it’s working when certain signs appear. Maybe you’re feeling less bloated or less achy, have more energy, or are sleeping better. Other signs to watch for are:
It’s important to think of this way of eating not as a quick-fix diet, but as a lifestyle habit that might give you the greatest chance of living a longer, healthier life. That doesn’t mean you have to permanently swear off your favorite “junk food. If you’re going to indulge, you might want to consider following the 80/20 rule: Eat “healthy” foods 80% of the time, and enjoy your favorite “less healthy” foods 20% of the time (or less!)
Takeaway
“There’s so much more to controlling inflammation than just the food we eat, or don’t eat,” Susan said. “In addition to eating a balanced diet that’s rich in vegetables, fruits, whole grains, and healthy fats, we also need to exercise regularly, get enough sleep, control our stress, manage our weight, and drink plenty of water,” she said.
Like in the classic good vs evil struggle, inflammation is at work in your body to heal you (superhero) or to harm you (supervillain). The good news is that you have a dynamic duo at your side — your concierge physician and your SENS Solution® Wellness Program coach — ready to help you achieve your mission to become your best and healthiest self.
References
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